Vitamins, Minerals and Dietary Supplements

Vitamin E

What is vitamin E?

Also known as tocopherol or alpha-tocopherol, vitamin E is a fat-soluble
vitamin stored in the liver. It is one of three vitamins which also act
as antioxidants.

Why do we need it?

In its role as an antioxidant, vitamin E helps neutralize unstable particles
called free radicals which damage cell membranes. It also inhibits the
oxidation of LDL cholesterol ("bad" cholesterol), which may
reduce the risk of arterial plaque buildup, stroke and heart attacks.
In addition, vitamin E plays an important function in the formation of
red blood cells and the use of vitamin K. Some studies have shown that
vitamin E may raise one's resistance to infectious diseases and protect
against cataracts.

How much vitamin E should I take?

According to the National Academy of Sciences, the recommended daily
allowance for vitamin E (alpho-tocopherol) is as follows:

Adult men: 10 milligrams/day

Adult women: 8 milligrams/day

Children aged 7-10: 7 milligrams/day

Infants: 4 milligrams/day

Pregnant/lactating women: 12 milligrams/day

In addition to the NAS guidelines, some groups recommend much higher
doses (between 70-130 milligrams/day).

Deficiencies of vitamin E have been linked to heart disease. People with
extremely low blood levels of vitamin E may be also be at higher risk
for cancer.

What can happen if I take too much?

Some people taking massive amounts of vitamin E have reported experiencing
fatigue, nausea and diarrhea. Too much vitamin E may also cause bleeding
problems, particularly in people taking anti-clotting medications.